People often conflate procrastination with laziness. This isn’t necessarily the case. You may put off your studies or a work project by cleaning your house or doing laundry. This is a clear sign that you’re not lazy. When you put off an urgent task because the thought of it creates anxiety or chaos. Not completing your tasks also creates guilt. Meanwhile, laziness is simply refusing to do the job and not thinking about it. While both may have a similar result of incomplete tasks, procrastination can be self-harm.
The self-awareness that comes with putting off tasks makes you feel worse about yourself. And you also can’t help but realize it’s a bad idea to put off work. You find it difficult to achieve a flow state— the mental state where you can focus on a single task. You may also be procrastinating because you have executive dysfunction. This is a condition or symptom where you can’t manage tasks or emotions.
What causes procrastination?
This may be to do with your personality. You’re more likely to procrastinate if you’re a dreamer, perfectionist, worrier, or someone who defies authority.
1. Perfectionists
Perfectionists need things to be completely perfect. Conditions and results have to be ideal. This can create anxiety around tasks creating a kind of task paralysis where you don’t want to work because nothing will be perfect. Perfectionists fear failing and instead put off a task rather than risk a poor result. To avoid procrastination, learn to accept mistakes or devise a plan to resolve any errors that may crop up.
2. Worriers
Worriers are indecisive and don’t like change. Whenever something unexpected occurs, a worrier will defer the task because they feel overwhelmed by the idea of having to adapt. They also need handholding to complete any work. They also have a fear of failure or criticism. Challenge these beliefs by avoiding all-or-nothing thinking. Give yourself small goals to meet each day.
3. Dreamers
Dreamers are great at coming up with ideas but get lost in logistics and application. Executing tasks feels extremely difficult. It’s easy to get caught up in a fantasy of fate or rely on faith to intervene when things get stressful. Dreamers also want perfect results. If you’re a dreamer, focus on goals rather than dreams to tackle procrastination. Use a planner or spreadsheet to outline the specific goals and set specific times when you want to achieve them. If you feel overwhelmed when your self-appointed deadline approaches, give yourself leeway and grant extensions.
4. Defiers
Defiers avoid tasks because they focus more on what they want to do than what’s required. They’re also pessimistic that they can meet any goals their supervisors or instructors set. Find ways to feel positive about your work. Take joy in completing well-done tasks. If you don’t like how your schedule is, try talking with your authority figures. If they’re not open to discussion, rearrange your program in a way that suits you. For example, if you work in a sales that need to meet specific numbers by the afternoon, try to start earlier so you’re done by mid-morning.
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Procrastination as a mood problem
Procrastination can also happen because of negative moods around a task. It’s a way to regulate boredom, anxiety, frustration, self-doubt, or insecurity around functions. In this instance, procrastination is a mood problem, not a time management problem. A study found that it’s a short-term mood repair that avoids negative emotions over a task.
Some studies suggest that people procrastinate because they find it easier to complete tasks when they’re almost due. The pressure to meet deadlines provides excellent motivation, which feeds a bias that finishing tasks later is easier. However, this isn’t sustainable.
How to address procrastination
Dealing with procrastination is essential because it leads to incomplete tasks, which can appear as incompetence. This can lead to job loss or flunking at school. Not only does it cost you productivity, but it can be detrimental to your mental health. Procrastination can lead to chronic stress, depression, anxiety, or psychological distress. This can lead to physical health problems such as heart problems, body aches, or chronic fatigue.
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Procrastination is like polishing off a bottle of wine or taking that extra piece of cake that makes you feel horrible later. You can’t get rid of procrastination by self-control. This is because it’s a phenomenon called present bias, where you focus on short-term over long-term needs. When you procrastinate, you envision your tasks as a future you’s problem. This is when you gravitate towards tasks or activities that make you feel better, such as organizing or watching content.
Stress also makes it hard to use productivity hacks to eliminate procrastination. If work stresses you out, your brain detects it as threatening self-esteem or mental wellness. Even though you know that not working will create stress in the future, you cannot complete your tasks. Scientifically, this is known as the amygdala hijack. Therefore, it may be more effective to see procrastination as an emotional problem.
This may explain why time management and task manager apps don’t work for you. If you’ve had a pattern of putting off work because you can’t handle the anxiety that comes with work, you create a habit loop. You need to rewire your brain to break out of a procrastination loop.
How to break out of a procrastination loop
1. Self-forgiveness
Once you recognize that procrastinating is an emotional problem, you can start by going easy on yourself. When you start doing it, go easy on yourself. This makes it easier to break out of the habit rather than trying to force yourself to be productive. When you forgive yourself, you can focus less on procrastinating and more on tasks.
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People who procrastinate have higher stress levels than those who do not. Practising self-compassion can reduce psychological distress. This also boosts motivation, self-worth, and more positive moods around work. Be kinder to yourself when you’re overwhelmed and try walks, meditation, eating, or listening to music. This helps you focus more on self-kindness rather than regret or worrying about work.
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2. Positive thinking
Think about your tasks positively. Remember how you’ve accomplished similar tasks before and how great that felt. Think about the rewards that come with completing the tasks. With schooling, you can think about how completing a project leads to more free time to do creative hobbies or relax.
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3. Visualise
Rather than breaking tasks into smaller manageable pieces, you can also focus on the next action. If you have a work task, think about what the next part of it will be. Maybe it’s sending an email or making a presentation. Start focusing on that to help boost motivation. Visualising yourself completing tasks makes them easier.
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4. Make it hard to procrastinate
Put away your procrastination tricks. If you do it by cleaning, start your work in a clean and neat environment. If you always reach for your phone, lock it away or uninstall all the apps that distract you. This helps disrupt a procrastination cycle. Conversely, make it easier to focus on the tasks you need to complete. For example, put out your textbooks the night before to finish an assignment.
If you have more significant mental health problems, you must see a therapist or psychologist and get treatment.
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